July 1, 2013

Posted: July 1, 2013 in Concept2, CrossFit Rowing, Interesting Link, Paleo, WOD

I had a good weekend. Saturday’s team WOD had us sharing 100 presses, 100 kettlebell swings, 100 box jumps, 100 overhead squats, and 200 situps with 10 burpees and a 250 meter row on every 5:00. My partner was a new graduate of our On Ramp and the only new grad to show up on Saturday. Kudos to her. We worked through everything at a decent pace and worked on form and technique too. It was a great workout except for the large tailbone/cheek scab that I now have from the situps.

Afterward, my dad came by and I worked with him on his rowing technique. We finished with a 2000 meter row. He caught on very quickly and his rowing form looks pretty good, but he still has some occasional early arm pulls. Other than that, he has some hip mobility issues that I think he will work out within a few weeks.

Personal Stats

WOD – Saturday Team WOD 38:58
Diet – 80/20
Sleep – 5 hours
Rowing – 3500 meters

CrossFit Rowing WOD

2 x 15min w/ 5min Rest
5′ @ 20 s/m
5′ @ 22
3′ @ 24
2′ @ 26
5min Rest
2′ @ 26 s/m
3′ @ 24
5′ @ 22
5′ @ 20

CrossFit Endurance – Tues/Thurs/Sun

Row (TUE): Repeat 800m until form/pace deteriorates

Concept 2 WOD

Row four 750 meter pieces. Row for one minute at light pressure between each 750.

Interesting Links

CrossFit Pull Ups: Which Came First? Strict or Kip – Breaking Muscle


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